A seasonal favourite in our house. This is a foolproof recipe that I've been making for years that's warm and comforting. This Pumpkin Soup recipe can be easily adapted to be suitable for vegan diets.
Whether you choose to carve a pumpkin for Halloween or not, don't throw away the orange pumpkin flesh as it makes a fantastic, tasty soup. Reserve the pumpkin seeds too and roast them (see the recipe on how to do this here).
Health Benefits of Pumpkin
Pumpkin is a great source of potassium and contains some minerals including calcium, and magnesium, as well as several key vitamins.
Vitamin A
As indicated by their bright orange colour, pumpkins contain beta-carotene, which when consumed is converted to vitamin A. Research suggests that vitamin A plays an important role in supporting your immune system. A deficiency in Vitamin A has been linked with reduced vision or even blindness.
Vitamins C & E
Found to play an important role in skin health and helps protect eyes.
Vitamin C
Plays a part in collagen formation so it helps to prevent bruising and helps to heals wounds.
Vitamin E
Helps to protect against sun damage and prevents dry skin.
How much pumpkin counts as one of your 5-a-day?
80g of pumpkin (roughly 3 heaped tablespoons, diced and cooked) counts as one portion of you five-a-day so a bowl of soup easily provides 1 to 2 portions.
Pumpkin Soup Recipe
Serves 4
100g Butter (or dairy free alternative to make it a vegan soup recipe)
2 onions, chopped
1kg Pumpkin, chopped
1/2 tsp Ground Cumin
120ml Dry Sherry
900ml Vegetable or Chicken Stock
Salt & Black Pepper
Heat the butter or spread in a large saucepan. Add the onions and cook over a medium heat until soft.
Add the chopped pumpkin, cumin and sherry. Cover and cook on a low heat for 40 minutes or until tender.
Liquidise and then return to the saucepan. Slowly add enough stock to the preferred consistency.
Season to taste. Serve topped with Roasted Pumpkin Seeds.